Can Regular Exercise Help You Live Longer?

Can Regular Exercise Help You Live Longer?



It has been quite a while since I last spent some time jogging at a local lake garden. It's not that I really don't have the time but it's the laziness that has conquered my better judgment.

After reading an article in the last Sunday paper and coming across several articles here, I find that exercise can reduce the severity of two types of aging: Normal aging and disease-related aging.

Strength Maintenance

Normal aging results in a gradual loss of muscle mass that begins in middle age. Strength-training can offset this loss. Having stronger muscles and better balance may mean fewer falls, a leading cause of death among the elderly.

Cardiovascular Health

Over time, arteries become stiffer, paving the way for cardiovascular disease, according to a study done at University of Colorado. The chemical composition of the artery walls begins to shift, making the walls more rigid. That stiffening can cause changes in the blood pressure, putting extra stress on the heart.

Regular aerobic exercise slows or reverses some of the changes.

Diabetes Risks

As we age, blood-glucose control becomes less robust, making us more insulin-resistant and increasingly susceptible to diabetes. People also tend to gain weight as they age, further upping the chances for developing the disease.

During aerobic exercise, muscles take up glucose from the blood and use it for fuel, keeping the body's blood sugar levels low.

Exercise also causes the pancreas to decrease production of insulin. Continuous, steady exercise especially causes the liver to take lactic acid, amino acids and fats and turn them into glucose, further feeding the muscles and regulating blood sugar levels.

Inflammation Control

Inflammation can also worsen as we age.

It may become exacerbated by extra weight, increasing the risk for cardiovascular disease, lowering the immune system and paving the way for bacteria and viruses to take hold. Cancer cells may also find this condition ideal for growth.

Regular exercise may help decrease the levels of C-reactive protein, a marker for inflammation.

Based on a study, inflammatory markers were lower in those who had higher levels of exercise and physical activity, as well as those who used antioxidant supplements, regardless of their exercise level.

Brain Health

This study found that older adults who did a minimum of 180 minutes per week of aerobic activity a week for 10 consecutive years had more small-diameter blood vessels with less twisting than a less active group that did less than 90 minutes of physical activity a week.

The vessels of the more active group had a vessel pattern that was similar to those of younger people.

The research leaves no doubt that activity isn't just meant for younger years.

Studies linking exercise to living longer sometimes leave off the important message that being physically active improves the quality of life as well.

Can Breathing Exercise Control Symptoms of Asthma?

Can Breathing Exercise Control Symptoms of Asthma?

Most of us take breathing for granted that we never thought of controlling it as a means of exercise. Breathing has been automatic since birth; our brain regulate the action for us so we don't have to think about it too much.



For people with asthma, breathing can be difficult at times especially when certain conditions in the environment may suddenly trigger the symptoms.

According to a study, 183 adults with mild to moderate asthma were randomly assigned to participate in three half-hour sessions to learn better breathing techniques and exercises aimed at reducing the severity of symptoms, or to attend three half-hour educational sessions on asthma.

Those who learned breathing exercises were asked to practise them 10 minutes or more a day. After six months, both groups showed improvements, but the exercise group reported a higher quality of life and less anxiety or depression and scored better on lung function tests. No real difference was found between the goups was found in their use of inhalers.

Those affected most are people with mild to moderate asthma.

Maintaining A Healthy Respiratory System

Maintaining A Healthy Respiratory System

Respiratory tract can easily get infected, especially when the air we breathe everyday is within low quality index range and has high count of contaminants. The most common early symptom to know when you have a respiratory disorder is when you cough. Do not take any condition that affects the air passage to and from the lungs lightly. It is advisable to immediately see a doctor at the onset of respiratory symptoms.

Coughs Coughs caused by respiratory tract infections usually do not last long. They are considered acute when they are less than three weeks. From three to eight weeks they are considered subacute. They are usually due to the irritation of cough receptors after an infection.

Coughing is the body’s natural physiological defence to clear the micro-organisms, including their secretions, and the foreign particles that can be trapped in the airways. It works subconsciously, unless purposely induced. There are two types of cough receptors forming the upper lining of the air passageways (the main tube leading from the nose and throat to the lungs): The irritant receptors – can be triggered by toxic fumes and liquids; The Mechanical receptors – triggered by physical things such as touch (e.g. Secretions from bacteria and viruses), displacement (e.g. When water enters the air passage) or stretch (e.g. Sudden and deep intake of air).

Postnasal drainage is now thought to be the most common cause of chronic cough. The receptors are being kept stimulated as a result of allergic rhinitis or other forms of rhinitis.

Bronchitis Symptoms normally characterised by a relentless cough, difficulty in breathing, and the production of thick mucus, or phlegm – due to the inflammation of the bronchi. Chronic bronchitis is an extremely serious problem that develops when the bronchial tubes are irritated over a long period of time. Cigarette smoking is by far the most common cause.

Emphysema Develop as a consequence of smoking or chronic bronchitis. Also known as chronic obstructive pulmonary disease, as it worsens, the air sacs, or alveoli, lose their elasticity and fill with stale air, leading to an increase of shortness of breath.

Pneumonia General symptoms include a cough with a lot of sputum, fever, chills, and chest pain. Can be caused by viruses, bacteria, fungi, parasites, and exposure of lung tissue to toxic substances.


Keeping The System Healthy

People with good health are more likely able to fight off the underlying causes of respiratory disorders.

Fluids Take adequate amount of fluids during any respiratory infection because it helps to thin mucus and make breathing easier. Doctors recommend six to eight glasses of non-alcoholic fluids a day.

Antioxidants Help protect lung tissue from the cellular damage caused by free radicals.

Zinc Important for boosting immunity, especially against upper respiratory infections. Found in many food including lean meat, yogurt, and whole-grain products.


Eating Habits

Avoid consuming too much food at one time for people with emphysema, since it can increase the volume in the stomach and crowd the already distended lungs. Cut down on fatty foods. Anything that can cause gas and bloating should be avoided. Have small servings and eat slowly.


Lifestyle Habits

Cut down or avoid smoking altogether, even secondhand smoke, because smoking is by far the leading cause of chronic respiratory disorders, including lung cancer. Abstain from all alcoholic beverages because alcohol lowers immunity.


Lung Health is Improved with a Diet Rich in Fresh Fruits and Vegetables

Fruits high in vitamin C are associated with improved lung function in a population of adults and children, studies done over 10 to 15 years shown.